Social Media & Comparison Check (Teens)
A youth-friendly worksheet to audit social media use and its emotional impact, challenge comparison thoughts and choose practical changes to feeds and habits.
1-page fillable PDF · US Letter (prints on A4) · CBT · Media literacy
- Approach / concern
- Teens (13-18)
- Technique
- CBT · Media literacy
- Format
- Fillable PDF, 1 page (US Letter / A4)
- Access
- Pro and Advanced plans (3-day free trial)
- For
- Licensed clinicians to use with clients
- Updated
- October 2026
Key facts
What is the Social Media & Comparison Check (Teens)?
Social comparison on social media, comparing one’s life to others’ curated posts, is associated with lower self-esteem for some users. This worksheet builds awareness and agency, helping teens choose how they use social media rather than avoiding it entirely.
Why it works
Exposure to upward social comparisons on social media is associated with lower self-esteem (Vogel et al., 2014). Adolescence is a period of heightened sensitivity to peers and social feedback (Steinberg, 2014), making media literacy especially valuable.
When to use it
- Teens with low self-esteem or body image concerns
- Anxiety and FOMO
- Sleep problems linked to screens
- School counselling
How to use it in session
- Explore what the teen enjoys about social media first.
- Audit apps and emotional impact.
- Identify comparison thoughts and balanced alternatives.
- Choose two or three changes.
- Review how mood changes after a week or two.
Clinician tips
- Avoid lecturing; lead with curiosity.
- Respect that social media is part of teen social life.
- Watch for cyberbullying and exploitation risks.
Worked example
Sharing with clients
Members can download the PDF to print or email, or copy a private client link from the download box. Your client opens the link and downloads the worksheet on any device. No client account is needed, and nothing your client writes is stored on TherapyAid.
Frequently asked questions
Should teens quit social media?
Not necessarily. The goal is healthier use: more of what helps, less of what hurts.
Is this suitable for adults?
Yes. The same principles apply to adults with minor wording changes.
References
Vogel, E. A., Rose, J. P., Roberts, L. R., & Eckles, K. (2014). Social comparison, social media, and self-esteem. Psychology of Popular Media Culture, 3(4), 206-222.
Steinberg, L. (2014). Age of opportunity: Lessons from the new science of adolescence. Houghton Mifflin Harcourt.
This worksheet is an educational tool for use by, or under the guidance of, a licensed or registered mental-health professional. It is not a diagnostic instrument or a substitute for clinical judgement. If a client is in crisis in Canada, call or text 9-8-8 or call 9-1-1.
